CrossFit Jacked – CrossFit
Weightlifting
Hang Power Snatch + Drop Snatch (1 set of (3+1) @ 65%, 3 sets of (3+1) @ 70% )
Drop Snatch
https://www.catalystathletics.com/exercise/312/Drop-Snatch/
base percentages off snatch. 3 second hold in bottom of drop snatch. 15 minutes to complete.
Metcon
High Heels (Time)
18 Minute Time Cap
8 Rounds
10 Hang Power Snatch 75/55
30 Double Unders
WOD last completed June 13th
High Heels + (Time)
18 Minute Time Cap
8 Rounds
8 Hang Squat Snatch 95/65
30 Double Unders
only perform the + version if you’re proficient in the squat snatch. this means you can catch the bar in a squat.
if you’re having to perform a power snatch then overhead squat, do the normal version of this workout.
Finisher
Metcon (AMRAP – Reps)
5 Rounds
1) Wall Walks (15 Seconds)
Rest 10 seconds
2) Handstand Hold (15 Seconds)
Rest 20 seconds